Tabata training is a system that I use for nearly every single one of my clients and in every single one of my bootcamp sessions.
Based on a 1996 study, Tabata training consists of 20 second rounds of ultra high intensity exercise (170% VO2 max) interspersed with 10 second rounds of complete rest. This sequence is completed for 4 minutes (8 rounds)
When Tabata performed his original study he had athletes training 4 times per week with an additional day of steady state training. He also had an opposing test group who performed steady state cardiovascular training (70% of VO2 max) five times per week.
When the two test groups were compared it was found that the Tabata training group had gained more improvements in VO2 max than the steady state group. Also, only the Tabata group had gained anaerobic capacity benefits.
Aerobic Benefits
Studies by Tabata, Tremblay and others have explored the effectiveness of Tabata training compared to traditional endurance training. Some of the studies have shown that 2.5 hours of sprint interval training such as Tabata produced similar endurance performance benefits to 10.5 hours of endurance training!
HIIT (High Intensity Interval Training) has been shown to increase resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 Max) more effectively than doing only steady state cardiovascular training.
HIIT has also been shown to improve athletic performance. A study by Driller showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well trained rowers. That is a 2% increase in performance after 7 interval sessions! The interval that Driller used was 8 x 2.5 minute work bouts at 90% of VO2 max with individualised recovery intervals between each work bout.
Metabolic Benefits
For many years long, aerobic workouts have been championed as the best way to reduce unwanted bodyfat, as fatty acid utilisation usually occurs after at least 30 minutes of training. HIIT is different in this regard but has nonetheless been shown to burn fat more effectively
There are a number of factors that could contribute to this including an increase in RMR. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.
Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. Similarly, in young women, HIIT three times per week for 15 weeks compared to the same frequency of steady state cardiovascular exercise was associated with significant reductions in total body fat, subcutaneous leg and torso fat, and insulin resistance. Therefore systems such as Tabata are ideal for a viable diabetes type 2 prevention method
Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.[14] Similarly, in young women, HIIE three times per week for 15 weeks compared to the same frequency of SSE exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance.[15] HIIT may therefore represent a viable method for prevention of type-2 diabetes.
Ok ... enough of the science!
One of the best bodyweight workouts I have ever used with clients or in bootcamp sessions involves the Tabata protocol. Try performing the following exercises for 20 seconds at maximal intensity and then have a 10 second rest, and repeat for a total of 4 minutes. Take a minute rest in between each 4 minute round.
- Burpees
- Mountain Climbers
- Star Jumps
- Press Ups
- Squats
- Plank
There you have a 30 minute hardcore bodyweight workout! Thank me when the DOMS kicks in!
Joshua Mullin - Master Trainer
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